Name: Playbook - Tasha Pavlovich - Juicy Leg Workout 🦵🏻🔥
Uploaded: 2023-09-10T17:33:25.178Z
Duration: 45 min
Description: Juicy Leg Workout 🦵🏻🔥

You’ll feel the burn with this quad and hamstring dominant workout. 🔥🔥🔥

Be sure to take at least 60 seconds of rest between sets!

- Place one bumper weight plate on the floor about hip-width apart.

- Stand with your heels raised and the balls of your feet on the floor.

- Hold dumbbell to your sides and pull your shoulders down. 

- Tighten back, brace your core. 

- Look straight ahead.

- Keeping your torso upright, bend your knees, and squat as deeply as you can without rounding your lower back.

- Stand up, stopping just short of locking your knees to keep the tension on your muscles.

- Descend again and repeat for the required number of repetitions.

Dumbbell Heel Elevated Squat

- Lower down to create a 90 degree angle with your front leg.

- Don't let your knee surpass your toe.

- Keep your back neutral and stay upright.

Walking lunges with dumbbells

- Find a platform that you can rest your back leg on. Generally, people will use a bench. If you want to go lower, use some boxes.

- Begin finding the proper position by standing approximately two feet away from the platform.

- Lift your back leg and place the back foot on the bench. The ideal foot position will depend on how high the platform is. For higher surfaces, putting your "shoelaces" on the edge of the bench is usually more comfortable. If you want to use a lower surface, you can place the ball of your foot on the box or the platform you choose.
Be sure your back foot is in a position to allow the leg to drop. This is easiest when it's close to the edge. Position your front foot so it is pointed forward. 

- Engage your core muscles and pull your shoulders back. 

- Begin the descent by going straight down. 

- While your knee can travel forward, it should always track with your toes.

- Continue going down until your rear knee hits the ground.

- Drive your front foot into the ground to propel your body up. Keep your core engaged the entire movement to keep your torso upright.

- Ascend until your leg is fully extended.

Dumbbell bulgarian split squat

- Begin with dumbbells in each hand and feet hip width. 

- Press hips back and lower dumbbells down until mid shins. Keep your head in a neutral position and core tight, with lats engaged to lock the dumbbells into position. 

- Feel the tension in your hamstrings and glutes before driving your hips forward to return to starting position.

Dumbbell RDL

- Begin on the floor laying on your back with one heel on top of the ball and the other leg raised in the air. 

- Position the ball so that when your leg is extended your ankle is on top of the ball. This will be your starting position.

- Place arms to your sides for stability. 

- Raise your hips off of the ground, keeping your weight on the shoulder blades and your ankle. 

- Flex the knee, pulling the ball as close to you as you can, contracting the hamstrings.
After a brief pause, return to the starting position.

- Switch legs after completing all reps on one side.

Juicy Leg Workout 🦵🏻🔥

More workouts from Tasha Pavlovich